Dustin Munsell

Celery

dustinmunsell — Fri, 08 Jan 2010 14:20:27 +0000

Hey guys real quick, forgot all about celery. Amy got some the other day and I forgot how good it was. Put some peanut butter on it and add some protein, and good fats. The thing that makes celery great, it takes more calories to digest then it has in it, and full of fiber. So get a little baggie and fill it up and take it to work!

Cheers!

dustinmunsell — Tue, 13 Oct 2009 01:32:41 +0000

Ahh alcohol, you gotta LOVE IT! It makes everything FUN! Writing this post makes me wanna have a tasty treat. They say having ONE serving a day can be really helpful, and yea that is true. But I want to talk about the bad side of it. We all know the pain of drink to much, so ill skip that. Did you know that EVERY serving of alcohol you drink it takes your body 30mins to process it. That means you CAN’T burn fat, CAN’T build muscle. Lets take a look at what most people drink. SWEET DRINKS! The mix has more calories in it then you should take in ALL DAY! Let alone the 300 grams of sugar in it. Some beer isn’t to bad, the lighter the better, you can get a 90 cal/ 5 carb beer. Shots are your best bet. There get right to the point, again the lighter the better. Rum and diet coke is bad. When you start getting in the juices it adds a lot more. Wine is sweet, and has a lot of sugar in it, the cheaper the worse. Most people are going to drink, its best to cut some calories the day when you know you are going to drink. Also watch out for what you eat, its so easy and so much fun to go to Ihop and get a stack of pancakes. My diet plans are all about balance, go have fun but not to much, drink one or maybe two times a week. ENJOY LIFE!

Cheers!

The fruit that is great!

dustinmunsell — Thu, 08 Oct 2009 03:15:24 +0000

Trying to lose weight? Lower your cholesterol? Add some GRAPEFRUIT! Funny name but works great! There about 74 calories which isn’t nothing! Also it adds fruit to your diet, put a little cinnamon on it and helps add some fiber!

Check this:

1. It contains 15 grams of pectin (this fiber is linked to lowering cholesterol and reducing fat).

2. It is high in viamin C and potassium.

3. It is fat free and contains no sodium.

Grapefruit is also rich in natural galactronic acid. This aids in lowering cholesterol and fat. It also battles against hardening of the arteries and the development of heart disease.

Its a quick and easy snack or a side to a meal. So go out and get some! And pick up some grapefruit while your out ^_^

My gym rant

dustinmunsell — Tue, 06 Oct 2009 05:08:36 +0000

Just got back from 24 Hour Fitness. Had a killer evening workout. Its great going later in the day, cause most of the time its hardcore people. Well, not all the time Its seems one extreme to another. So here we go! READ THIS 5 TIMES; if you are a nothing but a stick or so fat that you can see any muscles do NOT do isolation movements! Stick with compounds movements, multi joint movements. Like rows, dead lifts, presses. DO NOT do bicep curls, triceps pull down, stuff like that. The great think with compound it has to use 2 to 5 different muscles to lift it. That means more calories are being burned and the more muscle you are able to build. Let me put it like this, your bicep is only 3% of all the muscle you have. So if your doing bicep curls you aren’t doing that much. But if you do a row, you can get your biceps, lats(back), core which is a hole lot more. You can also use more weight so you are able to get more muscle growth. So just keep that in mind.

Thanks for reading!

Sunday fun day!

dustinmunsell — Sun, 04 Oct 2009 18:35:15 +0000

Yea right! Sunday = hangovers and work the next day! But lets try and start this week off right! By getting to bed early and eating breakfast. What and when you eat can make or break your day. Sugar free oatmeal, cottage cheese, peanut butter toast, eggs. Try and stay away from heavy foods, lots of grease, simple sugars. Use your head! But keep in mind that you are breaking a fast, YOUR BODY IS HUNGRY, FEED IT!!

Best of luck!

El’quickie

dustinmunsell — Fri, 02 Oct 2009 16:55:02 +0000

Sorry my son has Dora on. This is just a quick post saying my phone has been blowing up with people that want training. I only take on some many clients to make sure they get what they need. Ill be posting some Diet tips later so be sure and check back tonight!

Dustin!!

Real quick

dustinmunsell — Mon, 28 Sep 2009 04:21:13 +0000

Was just about to call it a night and wanted to thanks everyone for reading and keeping my dream alive. I love helping people and what better way then making them happy with them self?! Really cant wait to get everyone’s input and questions. My dreams is to do this for a living, and I don’t want to work at a gym cause they don’t care. They charge you way to much for nothing. Al’right guys, till next time! WE CAN DO THIS!!

L.C- Beef with exotic mushrooms

dustinmunsell — Mon, 28 Sep 2009 03:32:41 +0000

Hey hope everyone had a great weekend! I know I did, lots of crawling in the dirt playing airsoft. Wanted to share this with ya’ll. Its a low carb meal that is great! Got so many greens in it!! and look at all the protein with no carbs! you can’t beat it. ENJOY!!

Beef with Exotic Mushrooms x

4		tenderlion or sirloin steak
2 Tbs		butter
1-2		garlic cloves, crushed
5 1/2 oz		mixed exotic vegetables
2 Tbs		chopped fresh parsley
		Serve with
		salad greens
		cherry tomatoes, halved

1	Preheat the grill. Place the steaks on a cutting board and, using a sharp knife, cut a slit in the side of each steak.
2	To make the stuffing, heat the butter in a skillet, then add the garlic and cook gently for 1 minute.
3	Add the mushrooms to the pan and cook for 4-6 minutes, or until tender. Stir in the parsley.
4	Divide the mushroom mixture into fourths and insert a portion into the slit of each steak. Seal the slit closed with a wooden toothpick. If preparing ahead, let the mixture cool before stuffing the steaks.
5	Cook the steaks over high coals, searing the meat over the hottest part of the grill for 2 minutes on each side. Move the steaks to a area with slightly less intense heat (usually the sides) and cook for an addional 4-10 minutes on each side, depending on how well done you like your steaks.
6	Transfer the steaks to serving plates and remove the toothpicks. Serve the steaks with salad greens and cherry tomatoes.

Servings: 4

Nutrition Facts

Serving size: 1 serving

Percent daily values based on a 2000 calorie diet.

Nutrition information provided by the recipe author.


Amount Per Serving
Calories		414.00
Calories From Fat (52%)		214.96
		% Daily Value
Total Fat 24.00g		37%
Saturated Fat 13.00g		65%
Carbohydrates 1.00g		0%
Net Carbohydrates 1.00g
Protein 49.00g		98%

Cooking Tips

Exotic mushrooms, such as shiitake, oyster, and chanterelle, are now readily available in supermarkets. Look for boxes of mixed exotic mushrooms, which are usually cheaper than buying the different types of individually.

Recipe formatted and exported by Living Cookbook from Radium Technologies, Inc.

Eat more food!

dustinmunsell — Mon, 28 Sep 2009 03:25:10 +0000

People just can’t seem to understand this, how to you tell someone trying to lose weight that they need to eat more! They look at your with the crazy eyes! So here we go, I hope that I don’t get the eyes from you. Your body’s basic type of energy are calories. You use them for everything day to day down to breathing. So now we understand that calories are good, right? We all heard about this metabolism thing, and we have to keep it happy with food. Cause when it slows down, its turns food into fat. Say you wait 5 hours to eat, your metabolism slows down thinking it is starving. And when it thinks it starving it turns food into fat for later. So the next time you eat, its happy it has food and turns it into fat so that your body will have energy for later. Your body still thinks its the 1800′s and we don’t have food around us all the time. So we have to make sure it knows we are lots of food around us so that it will take the calories and burn them and turn them into muscle. Next, your body HATES muscle!! It takes a LOT of calories to build muscle, and we want muscle cause the more muscle you have the more calories your burn during the day. That’s all of it in a nut shell. Its not really how much you eat, its the food you eat. We will touch base on this later! Thanks for reading!!

Top 8

dustinmunsell — Tue, 22 Sep 2009 03:04:40 +0000

This is what i feel are the top 8 things you HAVE to change RIGHT NOW!! Its very simple things but can make a HUGE differences.

Eat enough food
Increase your protein intake
Eat healthy fats
Choose good carbs
At least 6 servings of fruits and vegetables a day
Eat less salt
Time your meals
Keep a log

I will be explaining everything in the next few postings.